Amazing Benefits of WALKING You Never Knew About

Walking is a very therapeutic activity. Learn more about the surprising benefits of walking.


0:00 Introduction: Is walking good for you?
0:38 Walking benefits
7:45 Learn more about the importance of high-intensity interval training!

You might think there are more productive things you could do instead of going for a long walk. But walking has incredible health benefits.

Walking is good for much more than weight loss. The majority of the health benefits of walking that we’re going to cover today you may have never heard before.

Top benefits of walking:
1. It significantly reduces cortisol (stress)
2. It increases creative thinking and problem-solving
3. It affects your overall mood (decreases depression and anxiety)
4. It enhances mitochondria
5. It increases microbial diversity
6. It improves endogenous antioxidants
7. It increases T-killer cells
8. It supports insulin sensitivity
9. It transfers oxygen into the tissues
10. It increases bone density
11. It reduces inflammation
12. It enhances your vision

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.

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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! I hope this helps increase your awareness of the benefits of walking. I’ll see you in the next video.


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  1. Cupkait Tank on May 16, 2023 at 10:04 am

    It’s funny because yet again this is relevant to me right now 😂 literally just started forcing myself walk around my backyard for 10 minutes every day and I’m increasing the time slowly. Been doing it for about a week and a half so far

    • It's Bonker !!! °Jö°Jö on May 16, 2023 at 10:58 am

      What’s your age and what’s your health status ? Are you incorporating lot of healthy habits in your life or ? How is it going ? Jus asking as i feel miserable and want to share and hear . Also where r you from?

    • solomani on May 16, 2023 at 11:09 am

      Keep it up. Get to an hour a day but no rush.

    • Screaming Fly Productions LLC on May 16, 2023 at 11:11 am

      Every morning, after my coffee, I take my dog for a walk down a steep hill to get the mail. Then we turn around, and go back up the hill. If I don’t do any other walking that day, at least I am doing that.

      On mornings when I have more time, we take a long walk around the neighborhood. There’s all kinds of wildlife and critters, and it’s very inspirational.

      Walk where you can, when you can. It is a simple exercise that circulates your blood around your body which helps your brain function. And so many other benefits. If you can walk, walk. Humans weren’t made for sitting still.

    • High Performance IQ on May 16, 2023 at 11:18 am

      You have a backyard in your ghetto? Interesting.

  2. Patrick Hastings on May 16, 2023 at 10:09 am

    I was a long-distance runner for many years. After several leg operations, I transitioned to long walks. During my walks, I noticed a decrease in anxiety and an increase in an appreciation for beauty in nature.

    • julia wilkinson on May 16, 2023 at 11:02 am

      That’s great.. how long did you walk for?

    • Mano Ranjan on May 16, 2023 at 11:04 am

      Cool .. hw long do u walk these days.?

    • Monis Rajput on May 16, 2023 at 11:13 am

      ​@julia wilkinson for this walk just before sunrise for an hour and walk in forest or road linearly not in circling anything

    • truthspotter2007 on May 16, 2023 at 11:15 am

      Congratulations! Walking is amazing. I walk about 10 km a day. One can do many activities whilst walking besides its multiple health benefits

    • gold blueberries on May 16, 2023 at 11:23 am

      I agree… The Creator of the things around us is amazing… The creation is truly beautiful.

  3. Ruhama Dade (SWYK) on May 16, 2023 at 10:12 am

    I start walking 4× a week for about 80 minutes three months ago, and my colostrol got lower, I lost weight without stressing myself, and more than all, I FEEL AMAZING!

    Thank you for sharing this video!

    • JC 4 Evur on May 16, 2023 at 12:14 pm

      Adding variety to your walks makes it even more interesting…
      -Drive 5 minutes away and walk different areas, neighborhoods, parks etc.
      -Walk your usual areas in reverse…things look differently.
      -Walk at different times

      Variety is the spice of life!

    • Dr. Eric Berg DC on May 17, 2023 at 12:44 am

      Happy you found it useful! Be well!
      -Dr. Berg’s support team

    • Music Therapy Journeys on May 17, 2023 at 3:19 am

      thats huge, glad you´re doing better now!

  4. Hotfire Cupcake on May 16, 2023 at 10:21 am

    Top benefits of walking:
    1.Reduces cortisol(stress)
    2.Increases creative thinking and problem solving
    3.Affects overall mood(decrease depression & anxiety)
    4.Enhances mitochondria
    5.Increases microbial diversity
    6.Improves endogenous antioxidant
    7.Increases t-killer cells
    8.Supports insulin sensitivity
    9.Transfers oxygen into the tissue
    10.Increases bone density
    11.Reduces inflammation
    12.Enhances your vision

    • Nour-eddine Fahimi on May 16, 2023 at 10:55 am


    • J Chur on May 16, 2023 at 11:48 am

      Thank-you. 😊

    • “JCX” on May 16, 2023 at 12:11 pm


    • Oli Malaga on May 16, 2023 at 12:17 pm

      Thanks 😊

    • Betty Ukaonu on May 16, 2023 at 12:18 pm

      Thank you.

  5. CN on May 16, 2023 at 10:21 am

    I really have to thank you again, Dr. Berg, because I have noticed better sleep when I go for long walks. I always learn something new from your videos, and I appreciate it. 🤘

    • Sharon Walberg on May 16, 2023 at 2:12 pm

      My parents walked everyday for years and my Dad lived 97 years and my Mom is 100 yrs.old. She outlived all her 3 brothers and 1 sister!

    • monica mwaura on May 16, 2023 at 8:16 pm

      ​@Sharon Walberg Does she still walk at 100?

    • Dr. Eric Berg DC on May 17, 2023 at 12:49 am

      Happy you found it useful! Be well!
      -Dr. Berg’s support team

  6. Elias Nassour on May 16, 2023 at 10:26 am

    Thanks Dr. Berg. Regarding point 12: Enhanced Vision, I would like to add, that walking is a mandatory for computer facing jobs, this is the number one relief for eyes stress.

    • solomani on May 16, 2023 at 11:11 am

      Agree. I walk without my glasses and my sense is it’s delayed/stopped sight deterioration.

    • Dr. Eric Berg DC on May 17, 2023 at 12:54 am

      Thank you for sharing!
      -Dr. Berg’s support team

  7. Rishi RigVeda on May 16, 2023 at 10:36 am

    Definitely going to introduce walking into my fasting weeks whenever I’m not in my training weeks. Thanks for the reminder Dr Berg 👌🏼

    • GenX X on May 16, 2023 at 4:50 pm

      Walking gets rid of ghrelin. Learned this from Dr. Jason Fung.

    • Rishi RigVeda on May 16, 2023 at 6:41 pm

      @GenX X , I embrace the hunger when fasting. Makes a bunch of difference that I fast for autophagy rather than for fat loss so I know I’m stimulating my body to eat itself after ghrelin kicks in to remind me to feed myself. Appreciate the share though 🍻

    • Dr. Eric Berg DC on May 17, 2023 at 1:13 am

      Happy you found it useful! Be well!
      -Dr. Berg’s support team

  8. Dreamgaits on May 16, 2023 at 10:39 am

    Walking has been such a big part of my life. My mother made us walk a mile every evening after dinner. She lived to 90 and was never on any kind of medication. She died at home. Just sat in her recliner and said she was done. Never went to the hospital. I walk my dogs two to three miles a day. No matter the weather. So glad she “trained” us to do this early.

    • S R on May 16, 2023 at 11:04 am

      God bless your mama’s soul 🙏

    • Kalaiselvi Manohar on May 16, 2023 at 11:43 am

      God bless

    • himynameistim on May 16, 2023 at 11:52 am

      My 2 year old is havibg a hard time doing 10 mile walks with me. Her feet are severely red when we get back. What should I do about this kid?

    • Amel Sabri on May 16, 2023 at 12:18 pm

      I did this with my son since 5 years old to go to school and his activities. He is 14 niw and his first thought when he goes to play with his mates is to walk 30 to 40 min, he never ask for a ride, it became a secind nature. Hope he will pass it to his kids in the future❤

    • Ann Murray on May 16, 2023 at 12:30 pm

      That’s absolutely remarkable

  9. L S on May 16, 2023 at 10:42 am

    My Dad is 98. He walked everyday outside until last Thanksgiving when he rolled out of bed and broke his shoulder. He still rides his stationary bike. He is weaker now. My Mom walked everyday until two weeks before she passed. She was 93. I will cherish the memories of taking them walking everyday. We went to a state park or to a mountain top development with vast empty fields and mountain views. We walked everyday during the pandemic and took long, long rides in the country. I still take my Dad for rides everyday. We sit out on the porch a lot. I’m so blessed to have been able to retire in time to be with them and care for them.

    PS. They used up walkers or all terrain walkers. The handles should be set so there is no stooping over. Stand tall.

    • yaba 🏋️ on May 16, 2023 at 11:10 am

      It’s very possible that ull live to a 100 . Amen. Rip to your mom and wishing health to your Dad.

    • Andre P on May 16, 2023 at 11:28 am

      Thanks for sharing. I noticed with my mother (92). When she stopped walking daily (due to hip break after fall), she started to decline fast….preventing falling down and bone breakage (and following surgery and anesthesia) is so important to keep them our elders in good shape.

    • Melianna on May 16, 2023 at 11:36 am

      Men have more time for walks. Women have always something to do in the house.

    • L S on May 16, 2023 at 11:53 am

      @Melianna True, but housework is good exercise too! Open the windows! I am an amputee and live in a house with many steps. I often say, if the steps don’t kill me they will make me strong. 😂.

    • Black Jeep Convertible on May 16, 2023 at 12:44 pm

      Get a tandem bike and have him ride in the back. You do the balancing steering and most of the peddling

  10. nemiraj bengre on May 16, 2023 at 10:46 am

    Was suffering from insomnia and anxiety, started walking for one hour in the evening since 40 days, and now I am free from both the problems. Endorse 👍

    • Tina Perez Menegat on May 16, 2023 at 4:56 pm

      How many hours prior to sleep ?

    • Schneidiand Schneidi on May 16, 2023 at 5:04 pm

      All my life I had to walk to everywhere, because I don’t had a car. And I worked outdoors where u can only go by car and foot. Now I have, but still walking to my workplace which is currently close, only 35 minutes away. I always had problems with sleeping, and have been anxious.

    • coffee blogger on May 16, 2023 at 6:13 pm

      @Tina Perez Menegat i wanted to ask the same exact question…what time do you walk

    • Tech coffee on May 16, 2023 at 6:28 pm

      Personally I walk 1-2 hours before bed

    • coffee blogger on May 16, 2023 at 6:32 pm

      @Tech coffee  yea I noticed if I walk to late in the evening have hard time to fall asleep but the quality of sleep is better…gonna play around with different times and sleep times

  11. Duggie Here on May 16, 2023 at 10:47 am

    I’m 75 and started walking again…was in a slump for a time 😏. Went from 1 mile to 2 every morning 😎 before 10AM. I feel better and walking is a great weight bearing exercise…no equipment needed 👌.

    • Dr. Eric Berg DC on May 17, 2023 at 1:54 am

      Sounds good

  12. Black Buck on May 16, 2023 at 10:51 am

    I love walking! I live in a small town with a river running right through it that I walk to and fish daily. I get 5+ miles in each day and I concur with these points! Walking daily is such an underutilized SUPER POWER!❤

    • Dr. Eric Berg DC on May 17, 2023 at 1:55 am


  13. Through my view on May 16, 2023 at 10:53 am

    I go for daily morning walks and it significantly change my whole day. I am going to save this video for those days when I don’t feel like getting out of bed, I am sure watching this again will remind me of tremendous benefits that walking has on us. 😃😃

    • Dr. Eric Berg DC on May 17, 2023 at 2:00 am

      Sounds good then!
      -Dr. Berg’s support team

  14. solomani on May 16, 2023 at 11:07 am

    I was diagnosed with high blood pressure late last year. After some simple testing it was obviously stress driven. I started walking about 1 hour a day. Within 3 months I was able to stop my drugs and my blood pressure was reversed. Still doing it 7 months later.

    Don’t underestimate the walk 🚶‍♀️

  15. Through the Valley Therapy on May 16, 2023 at 11:23 am

    Three miles a day has kept my sanity since March of 2020. This video will be used as a tool in my practice. Once again, Dr. Berg, thank you!

    • marianne gill on May 16, 2023 at 3:35 pm

      yes! it is such a important essential element for mental health!!!
      Congratulations on your intelligent self-care!!!

    • Zivile Mat. on May 16, 2023 at 6:10 pm

      Same. Since covid started I’ve started to walk. Lost 18kg

    • Dr. Eric Berg DC on May 17, 2023 at 2:06 am

      Most welcome! Be well!
      -Dr. Berg’s support team

  16. Zena Cheong on May 16, 2023 at 12:05 pm

    I used to run but fell out of it… afterwards I introduced Long distance into my life and I’ve never looked back since! It’s done wonders for reducing stress, anxiety and belly fat 🙂

  17. TheJcam73 on May 16, 2023 at 12:12 pm

    I have been on Keto IF for almost 3 years. I am going on 68yrs. I started a part time job where I average at least 5 miles on my Fit Bit. Went from 178lb to 120lbs. I feel WONDERFUL. I have followed Dr Berg’s advise and has worked every time. Videos are so informative.

    • GenX X on May 16, 2023 at 4:47 pm

      You walk at least 5 miles per day, or you average 5 miles per day?

    • Sue Rome on May 17, 2023 at 12:26 am

      What kind job is it? I need that!

    • Dr. Eric Berg DC on May 17, 2023 at 2:19 am

      That’s amazing!

    • TheJcam73 on May 17, 2023 at 5:43 pm

      @Sue Rome Mission BBQ restaurant

    • TheJcam73 on May 17, 2023 at 5:45 pm

      @GenX X I work 4 shifts a week at Mission BBQ. I average 5 miles every shift. But my last shift we were so busy, I did over 7 1/2 miles.

  18. elaine pettis on May 16, 2023 at 3:03 pm

    July 2022 I followed much of your food advice. Not all, I found it difficult. I cut carbs as much as possible. Drank more water and took a walk twice a day. I have lost just over three and half stone. I have COPD due to having lung removed from cancer and I really needed to get proactive. It’s a wonderful feeling. I walk between the hours of 5 and 6 am. Its quiet accept for the birds. I feel so well now and have been able to reduce inhaler by half the amount. You are a fantastic source of information for wellness. Thank you.

  19. bat cactus on May 16, 2023 at 3:40 pm

    1.Reduces cortisol(stress) 0:40
    2.Increases creative thinking and problem solving 1:40
    3.Affects overall mood(decrease depression & anxiety) 2:33
    4.Enhances mitochondria 2:40
    5.Increases microbial diversity 3:15
    6.Improves endogenous antioxidant 3:32
    7.Increases t-killer cells 4:06
    8.Supports insulin sensitivity 4:20 >30 minutes burns sugar, not fat
    9.Transfers oxygen into the tissue 5:00
    10.Increases bone density 7:03
    11.Reduces inflammation 7:08
    12.Enhances your vision 7:18

    • Linda Wade on May 16, 2023 at 5:11 pm

      Please Don’t Forget Your Sun Glasses

    • Twinkle Star on May 16, 2023 at 6:12 pm

      Thank you for compiling !

    • HopeU2Rwell on May 16, 2023 at 6:58 pm


    • Papa Joᒐ on May 16, 2023 at 8:07 pm

      @Linda Wade and maybe a hat and or sunscreen

    • Critter on May 16, 2023 at 9:39 pm

      thank you!

  20. IceCreamPaintJob on May 16, 2023 at 6:55 pm

    I’m 23 (almost 24), and I have been doing near daily walks for years now. I can say for certain it is one of the best things you can possibly do for your health. It is free of charge, easy to do, and extremely healthy. Highly recommend!

    • JC 4 Evur on May 17, 2023 at 12:28 pm

      Congrats on being 23 1/2!

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